Why I Can't Do Yoga: An Instructor's List of Favorite Excuses (and Why They Don't Hold Up!)

Guess what? You won't be doing this post ANY time soon!
Photo credit: Clear Reflection Yoga

Without a doubt, whenever I tell someone I am a yoga instructor, they feel the need to tell me either (1) how much they love yoga or (2) why they've never tried it.

People that know me well know that I am not one to push any particular form of exercise. I always tell people "Whatever gets you moving - that is what you should do." Personally, yoga and running are my favorites but I know they are not for everyone. If you love to swim, get in the pool! If you enjoy the social aspects of group fitness, join a gym with a great lineup of classes.

All that said, if yoga IS on your list of things you want to try but have not yet, this post is for you. Here I will address the excuses I often hear for why people have yet to give yoga a try - and why they don't hold water.

"I can't do yoga because..."

(1) "I am not flexible." I hear this excuse most often and yet it makes the least sense. Not being flexible is exactly why you SHOULD do yoga. It's that simple.

(2) "I don't have the time." I do understand this one. The vast majority of my students are parents, professionals, volunteers, and more. Time is limited - your free time even more so. While you may not be able to carve out time for a group class, you likely DO have time to do some online yoga. YouTube offers endless yoga videos of all lengths (if you need recommendations, just ask me). There are even online yoga studios where you can follow along with a class and have access to new classes each week. Doing ten minutes of yoga at home is better than doing nothing.

(3) "I am too old to start." Are your hobbies and interests the same as they were ten years ago? Think of an interest or hobby you recently started and have come to love. You CAN start yoga now - at any age. In fact, a yoga practice is even more essential with age (that's a whole other post). Most people are very surprised to hear that I did not really begin practicing yoga until my mid-thirties. I tried it once in college and found it way too slow. Fifteen years later and on a bit of a whim, I tried a class being offered at my kids' preschool and absolutely loved it! My yoga career was launched soon after. 

(4) "I don't want to be the only man in class." Statistics show this will not be the case. While the ratio of women to men in any given class is approximately 4:1, there are countless male yoga devotees. Industry statistics show that 18% of men practice yoga. So if you are a man, you will most likely be outnumbered but you will NOT be the only man in class. And well, if Sting, Matthew McConaughey, Adam Levine, and Robert Downey Jr. can embrace yoga, you (or your husband/boyfriend/son) can too.

(5) "I don't want to embarrass myself." Trust me, once people are on their mats, they are not looking at you. They are very likely looking at a focal point directly in front of them or at me. Some students even keep their eyes closed. Please rest assured that no one is checking to see if your Tree pose is wobbly or if you can do Half Moon pose. If you're still concerned about being "watched" or what people may think of you, arrive early and grab a spot in the back corner of the room.

(6) "I've never done it before." Once upon a time, you didn't walk or talk either. You mastered those skills, didn't you? You've even learned how to drive a car and use an Iphone. You can learn yoga too!

(7) "It's too New Age-y for me. I don't want to chant or speak in Sanskrit. I don't have third eye, etc." Again, I get this one. Certain aspects of traditional yoga don't resonate with me either. So you won't find chanting or Sanskrit in my classes (if you need a non-class option like mine, check out Kimberly Fowler's No Om Zone DVD -- or book). If you do seek those more traditional aspects of yoga, plentiful options are out there for you. Just be sure to try a wide range of styles and instructors before deciding yoga is not for you. Plan to experiment before you settle into any one studio, instructor, or online option.

(8) "I can't relax/sit still." See #1. Same theory applies. That said, the sitting still part is a small portion of any class. You will be moving!

(9) "It's not enough of a workout for me." I understand. You want to hit the gym to pump iron, get a cardio fix, and well, SWEAT. In yoga, you may not pump iron but your heart will be pumping and you very likely sweat! You do not need weights to get a fantastic workout; using your own body weight can be just as effective (think plank, crow pose, down dog, etc). 

I cannot tell you how often I hear people say that yoga is so much harder than they thought it would be.

If you still have doubts about yoga being for you, please contact me! I am always happy to discuss any questions or concerns you may have. 

Be well.

Yoga 101: Warrior II

Warrior II is probably one of my favorite standing poses. This one pose provides so much “bang for the buck!”

Warrior II does so many things: strengthens the legs and glutes, opens the hips,

builds arm strength, and opens the chest and shoulders.

It has been said to increase concentration and stamina too!

Unfortunately, Warrior II is also a pose that is easy to do incorrectly. The good news? With proper cueing, it is also very easy to fix and reap its many benefits.

Read on for the right (and wrong) way to do this powerful pose.

Here is what I often see in Warrior IIs:

Problems:

• The front hip still turned forward.
• The stance to short / lunge too shallow / knee ends up in front of ankle.
• The back arm is droopy.
• The shoulders are hiked up.
• The feet are improperly aligned.
• She is looking straight ahead.
• She is leaning forward (see photo).
• The chest is not open.
• The back hip is hiked up.

Sometimes I see people lunging TOO deeply

(arch of the back foot collapses into the mat and the back edge of the foot lifts off the mat).

So what does proper Warrior II alignment look and feel like?

• Long stance. Your feet should line up below your hands when the arms are extended.
• The feet should be aligned front heel to back arch.
• If that’s too difficult, go wider (heel to heel alignment).
• The back arm is at the same height at front arm (both at shoulder height)
• The back foot turned in 45 degrees, front foot squared forward
• Both hips face the long edge of the mat.
• The shoulders stay directly above the hips (think of the four joints forming a rectangle)
• The shoulders are relaxed down out of the ears.
• The chest is open - think about squeezing the shoulder blades together to keep it open.
• The gaze is forward out over the front fingertips.
• The lunge is deep. The front knee is aligned directly above the ankle (if possible).
• If you cannot lunge that deeply, ensure that the front knee stays BEHIND the ankle.
• The back foot stays sealed to the mat in the lunge.
• The tailbone is tucked under.
• The back hip tucked in.
• The back leg straight and strong.

See what a difference a few adjustments can make? 

The Bottom Line

Done properly, Warrior II is a tremendously powerful pose.

With a few tweaks to your alignment, you will likely feel (and see) a tremendous difference in your body.

Remember, if you’re a more visual person, ask your teacher to demonstrate the pose.

If you’re a kinesthetic learner, ask her to adjust you to help you get into Warrior II properly.

During my coaching certification program, my instructor asked us to ponder this question. It seems like a pretty simple exercise – to just think about things that make me happy and what activities energize and recharge me. It was an easy list to compile, that’s for sure. It was lovely to think about being curled up on the couch by a fire absorbed in a great book, going for long walks on the beach, or having a glass of wine at sunset surrounded by friends and family.

When I started to think about how often these things actually happen, I came crashing back to reality. While my husband and I are successfully made it through the “weeds” of parenting (how I lovingly refer to the baby and toddler years), we find ourselves in a wonderfully challenging new spot – having a tween and teen who are fully consumed with challenging schoolwork, multiple sports, Scouts, friends, and more. We find ourselves often “dividing and conquering” the carpooling, homework helping, and volunteering while trying to maintain our jobs, health, and household. And I find myself holding my Iphone far more than any book these days.

So needless to say, there is not a lot of “cup filling” going on at the moment. I feel like I spend my days racing between jobs and various kid commitments. And while I truly love all the different aspects of my life, my time to recharge has gotten squeezed to almost nothing.

As with any goal, it can be daunting to think about starting, as the end result can seem so far away. However, there are some things I can do now to work towards this goal in a different way. For example, I can take more walks along our beautiful Potomac, email that group of friends I have been missing to meet up for a glass of wine, or get on Goodreads to find my next great book.

So, set three small achievable goals you can work on in the next week to fill your cup. Write them down (with a deadline) and makes notes on your progress. Maybe it is just blocking the time on your calendar for yourself (and saying “no” when you are asked to do something in that time). Or maybe schedule a sitter for a lunch date with your spouse. Start with baby steps, as small changes are what eventually lead to great ones.

Be well.

Summertime, Summertime

As a yoga instructor, I have learned over the years that summer classes are not very well attended as compared to other times of the year. Vacations, having kids home from school, and visitors, while all wonderful, can certainly wreak havoc on one’s exercise and wellness routines and intentions. Additionally, summer socializing can make healthful eating a challenge, with lots of delicious treats and drinks wherever all around. I know for me personally, being “off schedule” makes healthy eating far more challenging.

My advice? Go for it! Enjoy summer and the break it provides from your usual routine. Do something new and different with your kids. Incorporate your visitors into your plans. Take the time to be social as it is so much harder to do so on snowy winter days when it’s dark at 4:30pm. 

However, all this is not to say that you should let your fitness and wellness routine slide until September. 

Take advantage of the break from routine to explore some new wellness and fitness options. Maybe that means taking a power walk on the beach instead of going to the gym. Or swim in the lake with your kids versus your usual laps at the indoor pool. Maybe you will finally have time to attend that yoga class you’ve wanted to try. Explore a new city on foot rather than public transit.

On the food front, make the most of nature’s summertime bounty of fruits and vegetables. Hit one of the many farmers’ markets that have popped up all over town. Have some gorgeous fresh berries for dessert tonight instead of an ice cream truck treat. Use your barbeque to grill up some amazing summer veggies. At your next social event, try a new healthful offering vs. your usual chips and dip.

Try not to let these summer months lull you into break from your healthy habits. Be well.

“Don’t compare your beginning to someone else’s middle.”

I just saw this quote online and it really resonated with me today. I truly believe so many people find the thought of “healthy living” so daunting they don’t even know where to start. They think they have to immediately overhaul their lifestyle – following a religiously paleo diet and hitting the gym every single day.

Nothing could be further from the truth! Start today. With baby steps. Do one small thing right now. Go for a walk. Do some crunches while watching the news. Hold a plank pose for 30 seconds while you are already on the floor. Isn’t that more than did yesterday?

On the food front, buy some amazing fall apples instead of your usual cookies. Throw out the rest of that bag of chips calling to you from your kitchen. Try a healthy new pumpkin dessert recipe vs. your usual fat and sugar laden treat.

And things NOT to do? Do not look at the person next to you on the treadmill. Do not covet your neighbor’s perfect crow pose in yoga class. Do not feel guilt when you see someone’s shopping cart filled with kale and quinoa. Most importantly, do not tell yourself that wellness is all or nothing. Find that happy gray zone when it comes to your personal wellness. Make one or two small changes that YOU can accomplish TODAY.

Be well.

Your Future Self

If you are a Pinterest fan like I am, you have likely come across plenty of inspirational quotes and sayings in your time spent on this fabulous site. One of the best I have seen – one I am trying to make a personal mantra – is “Do something today your future self with thank you for.”

Wow, where to start? This pearl of wisdom could be applied to so many areas of my life….physical health, mental wellbeing, family life, finances, spirituality…the list could go on and on. I am easily overwhelmed thinking about the many areas of my life that could use some attention and improvement. 

The beauty of this saying is the word “one.” Surely, I can manage to do ONE thing today, right? A few things that immediately come to mind are to schedule my mammogram, meditate for a few minutes, call that friend who needs a pick-me-up (because that may be me someday!), try to let go of an old grudge, cook a healthful meal, go for a brief walk before getting the kids, etc.

Taken as a whole, this list is very daunting. But if I can get in the habit of just tackling one thing each day, I will not only have a sense of accomplishment, but over time, I will form new habits supporting better health and wellness. Small changes in our routines and thoughts are what eventually lead to big life improvements.

So what is YOUR one thing for today?

Be well.

Listening to your Body

In just about every yoga class that I lead, I say some variation of these words: “Listen to your body. Only do what feels right and good today.” I provide my students with examples  --  “Perhaps today is a day we take more rest.” Or alternatively, “Maybe today is a day we are full of energy and can challenge ourselves in a new way.” I encourage students to modify their poses and practice to fit their needs for that day, remembering that every time we come to the mat is a unique experience.

It is fairly easy to feel when something is “off” or when we are out of alignment in our yoga practice. If a knee slips past the ankle, for example, we most likely feel an immediate twinge and use that pain as a signal to shift our weight back. Or if we normally can bind in a pose but are unable to today, we know our shoulders may be tighter than usual.  When our bodies provide such cues, we listen. We modify the pose, we take a rest, or we scale back.

Off the mat, it can be much harder to listen to these cues from our bodies and make adjustments. Perhaps there are situations in our lives that are causing us stress or anxiety. Is a certain person is sapping all of our energy? Is our work-life balance tilting greatly in favor of work? Does a significant change have us feeling anxious about the future? Any of these situations can manifest themselves physically – tight shoulders and necks, clenched teeth and jaws, exhaustion from too many commitments, and more. Yet how often do we ignore these physical cues and forge on without complaint?

Next time your body sends you a physical cue, I’d encourage you to stop and think about what it means and its source, be it a person or situation. Once you have identified the root cause, think about what adjustment or modification you can make to heed the cue. For example -- do your shoulders automatically tense up to your ears when you encounter a certain person? If so, perhaps it is time to think about ways you can limit your interactions with him or her. Is there a certain time of day you tend to get anxious at work? If so, perhaps a brisk walk can help shake off some of the anxiety.

As I close my classes, I always say, “Let’s strive to be as good to ourselves off the mats as we are here on our mats.” Easier said than done, for sure, but a goal well worth the effort.

Be well.